[Emil Borel Rasmussen]

Hello guys. Not many Updates recently!
I’ve been nailing the plan and bodyweight is staying around 96.6 for the past two weeks but looking fuller and a touch leaner too. I’ll be shooting with alphadesignphotos and Jason Jaskot in end July so gotta get ready for that.
Sessions have gotten better, it was hard at first getting back in the gym being flat, now that I’m hitting sessions for the second time I’m progressing fast.

[Emil Borel Rasmussen]

Shape today at 96.8 still not filled up since coming home. Anabolics going in again at 375 test 500 eq.
Sore all over and legs Holding some water from heavy doms I’m sure. Proviron coming in today will be Nice trying something new. 25mgs in the AM.
Yesterday pull session was good and going in for push 2 today. Pictures attached of this morning (after meal 1)

[Emil Borel Rasmussen]

So the plan is set! New diet plan:
Training day m1

80g oats
30g whey isolate
120 ml egg white

M2
200g turkey
300g white potatoes

M3
200g chicken
80g pasta

Extra pink salt here
M4 pre
100g cream of rice
15 g almond butter
45 g whey isolate

Intra
30g pepto pro
10 g eaa
30g cyclic dextrose leg day ( upper body 60g )
10 g glutamine
5 screws pink salt

Post m5
30g whey isolate
100g chicken
100g cocopops
1 bagel

M6
3 whole eggs
8 egg whites
30g whey isolate

Rest day

M1

50g isolate
100g OAts

M2
220 g chicken 8 g coconut oil

M3
220 g chicken 8 g coconut oil

M4
220g steak 150g sweet potatoes

M5
220 Mince beef
300g white potatoes

M6
3 whole eggs
8 egg whites
30g whey isolate

Today was legs and new plan is a increase in volume for me so session was v hard! Now training 2 on 1 off with split: push, legs, pull, push, density.
Legs today:
Legs
Lying leg curl x3 8-12
Leg extension x3 15/12/10 double drop at end
Leg press x3 12/10/6-8
Pendulum squat x3 10/8/6
Single leg extension sset walking lunges x3 12
Adductor 1 rest pause set
Single leg leg curl x3 8-12
Abductor 1 rest pause set
Standig calf raise x3 12
Seated calf x1 muscle round

[Emil Borel Rasmussen]

Home again after a lovely holiday and back to training and diet. Had my first session yesterday since the 21st april and it was lovely. Took some pictures yesterday, dont think it’s too bad for around 20 days without training and not much eating!
Now starting up with coach @kuba1000hotmail-co-uk-cielen !

[Emil Borel Rasmussen]

So @emilneriksen invited me to join his push session today, so for this weekend I’m doing push/legs/pull, leaving for holiday monday morning.
Good push session today did some movements I havent touched in a while because of my shoulder but felt good today.
So we trained it was a good session and then posing. Weight this morning was 98 on the dot, after off plan meal yesterday for easter dinner.
And then I can announce I’ll be working with @kuba1000hotmail-co-uk-cielen after my holiday, this will be very good I’m certain.

[Emil Borel Rasmussen]

godt at se andre danskere her inde, og så en man har konkluderet imod, stadig den naturlige stil?

Hej Magnus godt at se dig herinde! Husker stadig tydeligt at se dig backstage, fuck en form du ramte! Du var virkelig skrællet. Der står i min log hvad jeg bruger 🙂

[Emil Borel Rasmussen]

Good session today and the my shape is really improving now! 98.4 yesterday and then a little cheat yesterday had me down at 98.1 today. V happy with the look today. Long day at work today after the session but no work tomorrow so hope for a good leg session! Now I will relax and watch GoT!

[Emil Borel Rasmussen]

98.9 yesterday, 99.8 today, looks like a steady 0.1 drop daily most days.
Good session yesterday and today as well, the little lower volume definitely helps recovering and I’ve had much more work than I usually have these last weeks so feeling v tired out the gym too. But in 9 days I’m on that White sand palm beach so just following the plan!
Session today:
Lower 2 + biceps

Bicep preacher dumbell curls RP
Kgs
12×13/4/3
Stretch

DB wrist curls RP
Kg
16×12/4/3
Stretch

Calves RP4
Kgs
120×19/8/6/4
Stretch

Standing leg curl single leg 2 sets
Kgs
22.5×8.5, 15×15

Hip thrust smith 2 sets
Kg/side
50×13, 50×9

Seated leg curls 1 sets
Kgs
50×12

High wide leg press 2 sets
Plates per side
9×12, 7×23

Abductor RP3
Kgs
90×20/7/4

[Emil Borel Rasmussen]

Another rest day today as I have soccer training tonight, which I use as cardio every thursday!
So today I spent on food shopping, meal prep, studying and went tanning, and had these pictures taken – v happy with these!

[Emil Borel Rasmussen]

99 on the dot today and leanest look too in the mirror this morning so very happy with that. Rest day today but have work here at 14, so can’t be completely sedentary today unfortunately

[Emil Borel Rasmussen]

Good session today, lowered volume by pulling 1 set leg extensions and one set hack from the workout. Session:
Lower 1 + biceps
Hammer preacher curls RP3
Kgs/hand
12×15/5/3

Seated incline cable curls 2 sets
Lbs/hand
40×8, 30×14

Calves RP3
140×16/7/5 immediately into 30 sec loaded stretch

Seated ham curl 2 sets
Kgs
62.5×8.5, 47.5×15

Leg extensions single leg 1 sets
Kgs
55×9

Reverse banded hack 1 set
Plates/side
5+17.5lbs x8

Banded leg press feet low2 sets
Plates/side
7×9, 5×19

One leg leg press feet low RP3
Plates total
4×20/8/3

Adductor RP3
Kgs
80×13/5/1.5

Feeling v ready for rest tomorrow!

[Emil Borel Rasmussen]

Nice to see another young gun! Great physique bro!

[Emil Borel Rasmussen]

New low today 99.1 after upper yesterday. Good session except the high incline press, missed reps so will adjust volume, like I will on legs to not get smashed. Going in for legs now, let’s see if I can keep progressing here!
Two more weeks to get the beach body lol

[Emil Borel Rasmussen]

Legs yesterday evening went good, took out the 1 set leg extensions as it’s really been feeling like recovery was struggling on quads.
Lower 3 + biceps

Bicep preacher dumbell curls RP
Kgs
12×13/4/3

DB wrist curls RP
Kg
16×12/4/3

Calves RP4
Kgs
120×20/8/6/4

Lying leg curl single leg 2 sets
Lbs
35×10, 30×12

Hip thrust smith 2 sets
Kg/side
50×13, 52.5×9

Seated leg curls 1 sets
Kgs
50×12

Hip extensions
1 leg x5, both legs x10

Abductor RP3
Kgs
90×19/7/4

[Emil Borel Rasmussen]

99.4 yesterday, 99.2 today.
Upper body yesterday:
Upper 4
Chest press 2 sets plate loaded
1+35×12, 1+5×16

High incline machine press 2 sets pin loaded kg
30×13, 25×12

Dual cable pushdown 3 sets
Lbs/arm
40×9, 35×7, 25×13

Rope pulls over head 3 sets
Lbs
55×12, 50×12, 40×16

Upper back DB rows on incline bench 45degree
32×12, 26×18

DB rows lats
30×12, 24×15

T-bar rows shoulder width OH grip
70×7, 50×14

Cable rope pullover 15-20 reps
Lbs
55×17

Rear delt 2 sets
117.5×15, 137.5×9

Leg raises 3 sets

Legs later today, will pose and get some pictures!
The gf and I thought we wanted to get away for a bit, so we bought a vacation to the Philippines and we fly there the 22nd of April, so I have a little over two weeks to get that beach body! Weight is dropping but I’m gonna be a little more aggressive now those last weeks of cycle so taking down cals another 100 on training days, removing 10g cheddar and 20g oats.